When I first start swimming with a Master's group swim, I thought it was the best way to improve my swim. I had a big group to swim with a lot of motivation and etc… But I never realized the down sides of it, like swimming at the same lane and same pace everyday, no matter what day of the week it was…. But after coaching for almost 5 years I realized that it wasn't working… We need to swim like we run and bike, one quality workout per week, one strength workout, one long aerobic and recovery days. I used to swim 5 times a week, an average of 4,5 to 5 K yds a workout, my best Ironman swim time back them was 1:01. Now, I plan my workouts. One day a week I jump on a fast lane and try to hang with the fast swimmers, I go back to my normal pace lane on my aerobic long days and I go one lane slower for my recovery days. My swim time improve to 55 minutes for Ironman distance, swimming 4 times a week with only one 4,5 to 5 k yds workout.

So, what I want to tell you is that you need to plan your swim workouts like you plan your run/bike workouts. Volume is not always the best way to go, quality works better. Of course technique is also very important and we should work on swim drills during the entire season no matter what level of athlete you are.

If you're a competitive Pro athlete or a Elite age group, I believe you don't need to swim more than 4 times per week to swim fast. Unless you're racing ITU format triathlon, where swimming plays an important role. If you're a beginner, 3 times per week (One hard, one aerobic and one strength/drills workout) will be enough .

Here's an example on how to divide your swim workouts during the week:

Monday : Long aerobic day (4,5K to 5 K) Make sure you swim aerobically only ! Include drills with fins and long sets (i.e. 6 x 400m, 3 x 800m and etc.)

Tuesday : OFF or recovery day (max of 2,5 K of easy swim) Good day for Track workout or bike Intervals.

Wednesday: This is your challenge day ! You should try to swim with a faster group, you can do it ! As long as you're rested…Workout type: LT/ Strength day, Off season should concentrate in getting strength for the upcoming season (Sets with paddles, butterfly, blocking breathing and etc.). During race season focus on fast intervals with short rest to improve your oxygen economy and swimming efficiency.

Thursday: OFF or recovery day (3 Kyds)

Friday : OFF

Saturday : 30 to 40 minutes of continuous swim, keep a steady pace the entire way

Sunday: OFF or alternate with Sunday

IF YOU WANT TO SWIM FASTER, IT'S TIME TO CHANGE! I KNOW IS HARD TO CHANGE WHAT YOU HAVE DONE FOR YEARS…. BUT DOING IT YOU COULD IMPROVE YOUR SWIM TIMES AT THE RACES !!!

Sergio Borges is an elite level Ironman distance triathlete. He has dedicated the last 10 years to studying the science of triathlon training. During this time, he has competed in 20 Ironman races around the world (9:38 PR and in 2005 placed 7th overall male at the Honu 1/2 Ironman in Kona, HI ), qualifying for the Hawaii Ironman World Championships seven times (so far). After opening a nutrition store in Brazil, he decided to apply his expertise to personal triathlon coaching. Sergio is a certified Level III USA Triathlon coach, expert USA cycling coach, head coach of the UCSD Triathlon Team, coached the USA Elite, Junior Elite and U23 team at the World Duathlon in Switzerland in 2003 and the U23 Tri national team in 2004. Also has worked with USAT at the Collegiate National Camps, Recruitment Camps, lecturing at the Coaching Level I Clinics and writes for 3 sport magazines. Sergio was the founder of the JCC Triathlon Master Program and the Kids XTeam Triathlon Club. For more information on Sergio and SDX training go to www.sdxtraining.com.

By: Sergio Borges
Head Trainer
SDXTraining.com - San Diego County